Arugula, lettuce and tomato salad (Salata od rukole, zelene salate i paradajza)

A refreshing arugula, lettuce and tomato salad is a light side dish rich in vitamins, minerals, fiber and antioxidants. Thanks to its high water content and low energy value, it contributes to the hydration of the body and fits perfectly into the anti-cellulite menu as an addition to a meal with a low-fat source of protein.

Tags: vegetarian recipe, vegan, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, for snack, for skin, for hair, gluten free, keto, LCHF, low carbs, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Preparation time: 10 minutes.

Ingredients (for 1 serving): 50 g of rocket (arugula), 50 g of lettuce, 100 g of tomatoes, 1 teaspoon of olive oil (5 ml), 1 tablespoon of lemon juice, a pinch of salt, a pinch of ground black pepper.

Preparation:

1. Wash the rocket and lettuce. Drain. Wash the tomatoes and cut them into slices or cubes.

2. Combine arugula, lettuce and tomatoes in a bowl.

3. Drizzle with olive oil and lemon juice. Stir.

4. Add salt and pepper, then mix gently.

Storage and shelf life

• The salad is best consumed immediately after preparation.
• It can be stored in a closed container in the refrigerator for up to 24 hours without dressing.
• If it is already seasoned with olive oil, lemon juice and salt, it is recommended to eat it within 8 to 12 hours, because the vegetables will release water and lose their crispness.
• Freezing is not recommended, as fresh leafy vegetables and tomatoes lose their texture and quality after thawing.

Tips:

• Prepare the salad just before serving to keep it fresh and crisp.
• Dry the arugula and lettuce well after washing so that the dressing does not get diluted.
• If desired, add freshly chopped parsley or basil for a richer flavor.
• For a more intense aroma, you can add a little grated lemon peel.
• Use salt in moderation, especially if you're preparing a salad as part of a heart-healthy menu.
• This salad is a great side dish with chicken, turkey, fish, eggs, tofu or legumes.
• Optionally, you can add a few olives or some avocado for more healthy fats, if it fits into your nutrition plan.
• If you take the salad with you, add the dressing just before eating to keep the vegetables fresh and crunchy.

Osvežavajuća salata od rukole, zelene salate i paradajza lagan je prilog bogat vitaminima, mineralima, vlaknima i antioksidansima. Zahvaljujući visokom sadržaju vode i maloj energetskoj vrednosti, doprinosi hidrataciji organizma i odlično se uklapa u anticelulit jelovnik kao dodatak obroku sa nemasnim izvorom proteina.

Oznake: vegetarijanski recept, vegan, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, protivupalno - anti-inflamatorno, za uzinu, za kožu, za kosu, bezglutensko, keto, LCHF, niski UH, za PCOS-PMOS, za Hašimoto, za hipotireozu, fit recept, za mršavljenje, posni recept, brzo i lako, anticelulit.

Vreme pripreme: 10 minuta.

Sastojci (za 1 porciju): 50 g rukole, 50 g zelene salate, 100 g paradajza, 1 kašičica maslinovog ulja (5 ml), 1 kašika soka od limuna, prstohvat soli, prstohvat mlevenog crnog bibera.

Priprema:

1. Operite rukolu i zelenu salatu.  Ocedite. Paradajz operite i isecite na kriške ili kockice.

2. U činiji sjedinite rukolu, zelenu salatu i paradajz.

3. Prelijte maslinovim uljem i sokom od limuna. Promešajte.

4. Dodajte so i biber, pa lagano promešajte.

Čuvanje i rok trajanja

• Salatu je najbolje konzumirati odmah nakon pripreme.
• Bez preliva može se čuvati u zatvorenoj posudi u frižideru do 24 sata.
• Ako je već začinjena maslinovim uljem, sokom od limuna i solju, preporučuje se da se pojede u roku od 8 do 12 sati, jer će povrće pustiti vodu i izgubiti hrskavost.
• Ne preporučuje se zamrzavanje, jer sveže lisnato povrće i paradajz nakon odmrzavanja gube teksturu i kvalitet.

Saveti:

• Salatu pripremite neposredno pre serviranja kako bi ostala sveža i hrskava.
• Rukolu i zelenu salatu dobro osušite nakon pranja kako se preliv ne bi razvodnio.
• Po želji dodajte sveže seckani peršun ili bosiljak za bogatiji ukus.
• Za intenzivniju aromu možete dodati malo rendane limunove korice.
• Količinu soli koristite umereno, posebno ako salatu pripremate kao deo jelovnika za zdravlje srca.
• Ova salata je odličan prilog uz piletinu, ćuretinu, ribu, jaja, tofu ili mahunarke.
• Po želji možete dodati nekoliko maslina ili malo avokada za više zdravih masti, ako se uklapa u vaš plan ishrane.
• Ako salatu nosite sa sobom, preliv dodajte neposredno pre jela kako bi povrće ostalo sveže i hrskavo.